Comparing Nutrients in 100 grams Cassava VS Fruit syrup

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Fruit syrup	0%	0%	100%

Macro Nutrients

	Cassava	Fruit syrup	Recommended Dietary Allowance
Energy	5.5% 160kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	65.5% 85g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	73% 53g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cassava	Fruit syrup	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	2.75% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	0.075% 0.012mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	0.2% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	0.077% 0.001mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.75% 27μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.6mg	1.78% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.27% 0.19mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Fruit syrup	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	2% 0.018mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.38% 0.27mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	2.65% 0.061mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.86% 27mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	0.21% 7mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Fruit syrup per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Fruit syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Fruit syrup:

• 100 grams of Cassava have 2.6 times more Vitamin B1, 4 times more Vitamin B2, 71.2 times more Vitamin B3, 10.7 times more Vitamin B5, 88 times more Vitamin B6, more Vitamin B9 and 12.9 times more Vitamin C than Fruit syrup.
• 100 grams of Fruit syrup have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Fruit syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Fruit syrup:

• 100 grams of Cassava have 5.6 times more Copper, 6.8 times more Iron, 21 times more Magnesium, 6.3 times more Manganese, more Phosphorus, 38.7 times more Potassium and 1.3 times more Zinc than Fruit syrup.
• 100 grams of Fruit syrup lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Cassava as well as Fruit syrup lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 18 times more Fiber and more Protein than Fruit syrup.
• While 100 g of Fruit syrup contain 2.1 times more Energy, 2.2 times more Carbohydrate and 31.2 times more Sugars than Raw Cassava.
• 100 grams of Fruit syrup provide inadequate amounts of Fiber and Protein
• Both Raw Cassava as well as Fruit syrup provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.